Vegans: Don't Forget the Fats

Gaia StaffJune 1, 20163

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Many people new to veganism, especially in Western countries, overlook
the nuances that come with this healthy diet. Perhaps they decide to
become vegan after discovering
yoga but don't fully understand
how to live out their new eating plan. For example, they might reject
almost all fats, including unsaturated varieties. They're unaware of or
ignore the potential benefits of incorporating these important nutrients
in their diet.

A Famous Example of a Vegan Bashing Fat

Once overweight and struggling to maintain a healthy lifestyle, former
U.S. President Bill Clinton continues to keep the pounds off years after
first adopting a vegan eating plan. Clinton traces his conversion to
February 2010, when a surgeon placed stents in his heart during
emergency surgery. As he touted his new eating habits in the following
months, he said during an interview on CNN that he had virtually
abandoned oil.

This statement is not surprising. The former president wanted to drop
weight and reverse damage done to his heart. In such an overzealous
state, he went too far in dismissing unsaturated fats that play a
crucial role in the body's digestion system. However, it seems Clinton
has seen the error of his ways. In a recent AARP
article,
the reporter described the president as enjoying a vegan feast that
included vegetables tossed in extra-virgin olive oil.

Good Fat Versus Bad Fat

In the landscape of fats, it can be challenging to distinguish the good
from the bad. In general, saturated fats, most of which come from meat
and dairy products, raise the amount of LDL (low-density lipoprotein)
cholesterol in your blood. According to the American Heart
Association,
the sustained consumption of saturated fats makes it more likely you'll
suffer from a stroke or heart disease. Blood type and disease risk should also be considered. By choosing to be vegan, you're
automatically reducing your saturated fat intake.

It's worth noting that some plant-based foods, such as coconuts, palm
oil and cocoa butter, do contain saturated fat. Because there are so
many tasty and healthy foods rich in unsaturated fat, it's best to avoid
eating these few plants that are high in saturated fat. However, if
you're impressed with the potential benefits of coconut oil, make sure
it comprises 30 percent or less of the fat you eat. That's the widely
accepted dietary limit for saturated fat, regardless of the source.

A variety of plants also contain monounsaturated
fat, which is good for
your health. Monounsaturated fats can help reduce bad cholesterol and
thus lower your risk of heart disease and stroke. Almonds, Brazil nuts
and walnuts, for instance, have this kind of fat. Another food to try is
tahini, a product made from sesame seeds. Don't overlook avocados, olive
oil and soybeans, all of which have the kind of beneficial fat you want
to incorporate into your nutrition plan.

Beyond Monounsaturated Fat

While some foods stand out as monounsaturated rock stars, others make
their mark for having a high amount of polyunsaturated fat. This
nutrient comes in two varieties: omega-3 and omega-6 fatty acids.

Food containing abundant amounts of these nutrients include flaxseed,
chia seeds and green leafy vegetables, such
as broccoli. Walnuts pull double duty because they're rich in both mono-
and polyunsaturated fats. The polyunsaturated fats can also lower your
bad cholesterol and bring down your likelihood of developing heart
disease, but they also provide essential nutrients that build and
maintain your body's cells, including omega fatty acids. One reason it's
so critical to eat foods containing these fatty acids is because the
human body can't produce them on its own.

It's important to know there are three kinds of omega-3 fatty acids, all
of which help the body stay healthy: eicosapentaenoic (EPA),
alpha-linolenic (ALA) and docosahexaenoic (DHA). Based on a typical
vegan diet, you're likely to get ample amounts of ALA. The other two
fatty acids come primarily through certain meats and seafood.

Because the body takes ALA and turns it into the other two kinds of
omega-3 fatty acids, vegans don't usually need to worry about not
getting DHA and EPA through food. However, if you're concerned and want
to make sure you have adequate amounts of these two compounds, find a
supplement containing marine algae. This is one of the few ways to get
plant-based DHA and EPA.

Understanding Cholesterol

Though the media has vilified cholesterol, it's essential to your body's
ability to function properly. It helps build cell membranes, insulates
nerves and contributes to hormone production. Your body relies on the
liver to turn fat into cholesterol, which travels around the body
through your blood.

Cholesterol comes in two forms. One protects the body, and the other has
the potential to damage it. Problems arise when there's too much harmful
cholesterol in your bloodstream, putting you at higher risk for
cardiovascular disease. So, this is the heart of the matter: The
dangerous cholesterol comes from saturated fat, and the good cholesterol
comes from mono- and polyunsaturated
fats.

Healing and Health from Good Fat

Plant-based fats not only enhance the taste of your food, but they also
help make your body healthier. Take a look at omega-3 fatty acids €”
they contribute to the normal functioning of the nervous system, eye
health and healthy brain development.

Some doctors and nutrition experts suspect these fatty acids might lower
your chances of developing blood pressure problems, certain cancers,
arthritis and artery blockage. These potential benefits might be
connected to fatty acids' ability to help cells rid themselves of waste.
Capture these benefits from omega-3 fatty acids through seed oils that
come from plants such as chia, flax and hemp.

Another major benefit of healthy fat is its anti-inflammatory
properties. Fats are excellent at fighting muscle soreness and the
hardening of arteries. In addition, they enhance your memory by
supporting neurotransmitters such as acetylcholine. Some researchers say
they even play a role in fending off Alzheimer's disease and dementia.

All fat, including saturated, increases serotonin levels. This
neurotransmitter guards against depression, enhances sleep and relieves
anxiety. So, eating plant-based fats means you get all these benefits
without the added risk of raising your cholesterol levels.

In addition to providing direct health
benefits,
good fat enables your body to absorb certain nutrients. Vitamins such as
A, D and E play a role in making your immune system work, creating
hormones and maintaining healthy skin. These vitamins are fat-soluble,
meaning your body won't absorb them without fat being present.

How Can You Access the Benefits of Healthy Fat Within Your Vegan Diet?

Eat plants with fat-soluble vitamins and a healthy fat. One easy way
to do this is to use olive oil to prepare carrots, winter squash and
mushrooms

Grab a handful of almonds or another nut that's rich in unsaturated
fat after your workout. You might find your muscles are a little
less sore thanks to the fat's ability to reduce inflammation

Choose flaxseeds over flaxseed oil. Both offer healthy fat, but the
seeds come with the added benefit of fiber. Tip: Mash the seeds, so
you get the oil as well as the fibrous exterior

Lower high cholesterol by increasing polyunsaturated fat in
your diet. This compound lowers all cholesterol, though both the
damaging and protective kind

Keep rice and oat milk in your diet because they contain little
saturated fat and are high in polyunsaturated fat

Learn the added nutritional benefits that come from foods rich in
healthy fat. For example, sesame seeds are high in calcium and iron,
two nutrients that are sometimes elusive for vegans

For more ways to ensure you're getting the ideal balance of nutrients in
your vegan eating plan, check out the wide range of resources on
Gaia. For questions or concerns about health and diet,
please seek the help of a medical professional.

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Gaia Staff

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